Endure Strength and Conditioning LLC
This program is designed to take your speed to the next level.
The program starts with a 2 week acclimation phase to prepare your body for the lifting routine.
The remaining weeks are spilt up into 3 4 week blocks focusing on eccentric, isometric, and concentric movements. This will teach you how to absorb, hold, and produce force and increase your sprint speed.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Pogo Jump
2 x 2 @ 0:10
B
Squat Jump
2 x 2 @ 0:10
C
Power Skip
4 x 20
D
Single Leg Bounds
4 x 20
E1
Bench Press
3 x 10
E2
Band Pull-Apart
3 x 15
F1
Incline DB Bench Press
3 x 12
F2
Barbell Row
3 x 12
G1
Shoulder Press
3 x 12
G2
Plank
2 x 1:00
G3
Half-Kneeling Anti-Rotation Hold
2 x 0:30
H
Jump Rope
1 x 500
A
Belly Sprint
3 x 20
B1
Trap Bar Deadlift
3 x 10
B2
Band Walks
3 x 10
C1
Step-Ups
3 x 10
C2
Physioball Leg Curl
3 x 12
C3
Calf Raise
3 x 12
D
Side Plank
2 x 0:30
E
Shuttle Sprint
1 x 300
A
Pogo Jump
2 x 0:10
B
Squat Jump
2 x 0:10
C
Power Skip
4 x 20
D
Single Leg Bounds
4 x 20
E1
DB Floor Press
3 x 10
E2
Band Face Pull
3 x 12
F1
Bench Press
3 x 12
F2
Pull-Up
3 x MAX
F3
DB Lateral Raise
3 x 12
G1
Standing Cable Wood Choppers
3 x 10
G2
Turkish Get Up
3 x 3
H
Jump Rope
1 x 750
A1
Wall Run
4 x 0:10
A2
Belly Sprint
4 x 20
B1
Front Squat
3 x 10
B2
Hip Thrust
3 x 10
C1
Walking Lunges
3 x 10
C2
Barbell RDL
3 x 12
D
Plantar/Dorsi Flexion
3 x 12
E1
Plank
3 x 0:45
E2
Side Plank
3 x 0:30
F
Shuttle Sprint
1 x 300
